1. PRE SEASON (STRENGTH) PROGRAM (W4)
WARRIORfit
PRE SEASON (STRENGTH) PROGRAM (W4)
Low Intensity
Moderate Intensity
High Intensity
Week
Day
Event
Evenings
Duration
Intensity
Comments
Week 4 – 09 Oct – 15 Oct
Monday
9th Oct
IS (1)
1 Hour
Moderate
Intermediate Strength (1) – Upper body; with focus on evolution from lower weight to higher weight, while keeping repetitions low to moderate
Evening – Rest and Recovery
Tuesday
10th Oct
IS (2)
1 Hour
High
Intermediate Strength (2) – Lower body; with focus on evolution from lower weight to higher weight, while keeping repetitions low to moderate
Evening – GFD (2) at maximum pace
Wednesday
11th Oct
Rest
1.5 Hour
Low
Morning – Relax or focus on recovery
Evening – Warriors S&C session (WPHS Gym)
Challenge 17.2
Thursday
12th Oct
IS (3)
1 Hour
High
Intermediate Strength (3) – Back; with focus on evolution from lower weight to higher weight, while keeping repetitions low to moderate
Evening – GFD (1) at maximum pace
Friday
13th Oct
IS (4)
1 Hour
Moderate
Intermediate Strength (4) – Core; with focus on evolution from lower weight to higher weight, while keeping repetitions low to moderate
Evening – Rest and Recovery
Saturday
14th Oct
IS (1)
1 Hour
High
Intermediate Strength (1) – Upper body; with focus on evolution from lower weight to higher weight, while keeping repetitions low to moderate
Evening – GFD (5) at maximum pace (Game Simulation)
Sunday
15th Oct
Rest
2 Hour
Low
Rest Day – Relax or focus on recovery
Evening – Warriors Skills Session (WPHS Field)